6 x 1 Mile at Half Marathon Pace with Float
Six 1 mile repeats at half marathon race pace with two minute floats at marathon pace, a steady specific session without real slowdowns.
- Duration
- 1 h 27 minestimated
- Distance
- 17.4 kmestimated
- Effort
- 118
- Level
- Intermediate
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot 1 mile, half marathon pace | 1609 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.2 | RecoveryTempo Float, marathon pace | 2 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session runs six miles at half marathon race pace, broken by floats instead of jogs. After each mile you float for two minutes at about marathon pace, a little slower than race pace but well above a jog, then start the next mile.
The floats keep the session continuous and teach you to recover while still running at a real pace. That is close to what a half marathon asks of you over the middle miles, when the pace feels manageable but never easy. Run the miles at the same pace and keep the floats honest.
It suits intermediate runners in the last six to eight weeks before a half marathon. Use it every two weeks in the build or peak phase. To progress, add a seventh and eighth mile.
Tips
- Treat the floats as steady running, not a recovery jog.
- Take a sip of fluid during one of the middle floats.
- Use a flat route or a track so each mile is accurate.
Good forHalf marathon
Season phaseBuildPeak